This is a brand new salad for anyone looking for a crunchy, refreshing picnic dish that is oil-free and delicious.
Gas and bloating, foggy brain, fatigue, inability to lose weight, “sick-all-over” feeling, thrush, nail fungus, yeast infections, athlete’s foot, coated tongue, diarrhea and/or constipation, allergies, heartburn or GERD, frequent colds, rashes, anxiety, depression, headaches, dry, scaly skin, acne, joint pains and stiffness, stuffiness, congestion, runny nose…
These are just some of the signs and symptoms of a Candida overgrowth. Candida albicans is a microorganism that can be found in the digestive system. It is one of over 900 species of yeast. Candida is parasitic in the human body, consuming nutrients found in the digestive tract and creating toxic by-products.
This is the salad we served at the taste of Lakewood. This recipe is a little more work than some our others but those of you who tasted it know that it's worth it.
4 ears of corn, husked and de-silked
1 cup barley
1/4 cup diced red onion
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
2 Tbs. chopped cilantro
2 garlic cloves, minced
1 tsp. lemon zest
As a child I remember my grandmother breaking off a leaf of the little plant in her kitchen to smear the sweet smelling, clear substance on sunburned skin after a long summer day. There was something poetic about this woman, whose name happened to be Vera Beach, applying Aloe Vera on her grandkids after a day at the beach! Aloe Vera has been used topically since biblical times, and even before, for skin irritations, wounds and burns, along with internally all sorts of intestinal ailments. In ancient Egypt it was used both for embalming and for beautifying the skin. Thought to have originated in the Sudan and the Arabian Peninsula, Aloe is now cultivated in northern Africa, the Near East, Asia, and the southwest Mediterranean region, as well as the southern United States, Mexico and Venezuela.
The concept of family-focused yoga is simple: It takes a village to raise a child, and part of raising a child includes village members of all ages engaging in healthy, happy activities. Finding time for family, fun, exercise, and relaxation in this day and age is challenging. Two new programs starting soon at Lakewood’s newest yoga studio, Pink Lotus Yoga, help with this challenge by rolling family time, exercise, and relaxation into one: Prenatal Yoga begins May 19th and Village (Family) Yoga begins June 21st.
For all of you who love our carrot cake, here's the recipe, if you'd like to make it yourself!
1 1/2 cups sugar (we use evaporated cane juice)
2 1/2 cups unbleached flour, all purpose
1 1/2 tsp. baking soda
2 tsp. cinnamon
1 1/8 cup corn oil
2 tsp. vanilla
A few months back Dr. Oz aired a story about a “miracle fat burner” called Raspberry Ketones. Ever since, women & men have been rushing health food stores to get their hands on this stuff. Is this another diet fad or are Raspberry Ketones really the secret to weight loss?
Raspberry Ketone is the primary compound that creates the delicious aroma of red raspberries. It is also commonly known to regulate a protein in the body called adiponectin. This protein helps to regulate metabolism and according to a May 2005 report on a study published in "Life Sciences,” Raspberry Ketones have been shown to cause weight loss in lab animals. It is thought that Raspberry Ketone helps to break down the fat with cells more effectively, helping the body burn fat faster. Past research into adiponectin has shown that an individual’s levels of adiponectin are inversely correlated with their body fat percentage, meaning the more adiponectin the less body fat. Raspberry Ketone may decrease the amount of fat in the liver and abdominal fat tissues and aid in the decomposition of fat cells.
When you project happiness and confidence, you are much more likely to attract love. For centuries, herbs have been used to ease the pain of loneliness, calm the human spirit, and promote inner happiness. The herbs featured here are aptly called the Herbs of Love.
Between the holiday season, shorter daylight hours and the cold, damp of winter, it’s not unusual for folks to have gained a few pounds and to be feeling a little sluggish and congested this time of year. If you’re feeling a little funky or just not your usual energetic self, it’s likely that doing some spring cleaning would do you good. There are lots of ways to cleanse and it’s important that you find the method that suits you best. Here are a few cleanse suggestions to help you figure out what’s the best option for you.
If you generally a super healthy eater and you’ve just fallen off the wagon as of late, The Clean Food Cleanse might be a good program for you. Pick a day to start and commit to 21 days of super pure eating - load up organic fruits and veggies, wholesome grains and lots of purified water. Cut out caffeine, sugar and limit your protein intake for greater ease of digestion.
The Menu for the Future project is involving Lakewood residents in learning about and discussing the issues affecting their daily food choices. The expected outcome is to create more literate consumers, which in turn will drive sales of local, healthy food. The program is based on a six-week course developed by the Northwest Earth Institute that involves selected readings and self-facilitated discussion. It is part of the Local Food Celebration Year for Sustainable Cleveland 2019.
When you hear the word epidemic, what do you think? What would you do to protect yourself and those you love? In America, there's an epidemic, a disease, that is continuing to increase at alarming rates. It affects all of us regardless of age, skin color or gender and one out of every three American adults is at high risk for developing this disease. Even more alarming-- it is predicted that one in three children, and one in two minority children, will develop this disease if current trends continue. This epidemic is the leading cause of blindness, kidney disease (which leads to kidney failure and the need for dialysis), amputations of toes, feet and legs and a leading cause of heart attack and stroke. The risk for death among people with this disease is about twice that of people of similar age who do not have it. This epidemic is type 2 diabetes- a disease that is serious and incredibly dangerous but one that can often be prevented. Every 17 seconds someone is diagnosed, don't be the one. Take these three simple steps to protect yourself and those you love.
"Health depends on being in harmony with our souls." ~ Dr. Edward Bach, 1932
Traditional Flower Therapy was founded on the theory that the personality of the individual is as important in the healing process as the state of the physical body. This unique therapy is the result of the work of Dr. Edward Bach, a medical doctor and surgeon from London, England and is commonly referred to as Bach Flower Therapy. During his career as an immunologist and bacteriologist in the 1920s, Dr. Bach felt dissatisfied with his colleagues’ focus on disease rather than the wellness of their patients.
Spaghettios and ramen noodles. What were we thinking?! While most everyone made it through college with less sleep and more junk food than their bodies deserved, we know now how important both adequate rest and a diet rich in fresh fruits and vegetables are to sustaining a healthy, energetic life.
The purpose of Eat Well Lakewood is to help you do exactly that. For the third year, Live Well Lakewood is sponsoring this event as a fun way to spotlight the joys of eating nutritiously, both at home and when dining out.
Live Well Lakewood's mission is to promote healthy, active living in Lakewood. On Saturday, March 10, 12:30 p.m. - 4:00 p.m., we're sponsoring the third annual Eat Well Lakewood at Lakewood High School (enter at the main entrance.) The vendor fair portion of the event is free and open to all. It offers lots of information about improving your diet and provides the opportunity to try samples of healthy options to choose when eating out, provided by local establishments. Ever had a black bean burger at the Buckeye Beer Engine? Taste one, and we bet you'll choose it over a hamburger next time--it's that good! Root Cafe, home of a great vegetarian, vegan and raw foods menu, will be on hand with coffee and tea, both sources of antioxidants.
Traditional Chinese Medicine, or TCM, may seem exotic and foreign but it is really a simple and approachable system of wellness care that can benefit anyone.
TCM is a 2,500 year old, comprehensive, energy based system of health care. It includes diet, herbs, massage, acupuncture, bodywork and environmental balance to maintain and build health. TCM recognizes the subtle connections between spirit, emotions, mind and body and views the organs as energy centers that are all interconnected.
Homeopathy is a 200-year-old approach to healing that utilizes products prepared in accordance with standards set forth in the Homeopathic Pharmacopoeia of the United States (HPUS) and its current revision service (HPRS). The Food and Drug Administration (FDA) regulates these products as over-the-counter (OTC) drugs and requires that homeopathic producers be registered as pharmaceutical manufacturers.
Last week, the pressure in our household (which was gradually mounting for weeks) hit an all-time high. I'm sure the cool temperatures and gray skies (a scary forewarning of the long winter to come) were a big motivator, but at a certain point we were all sucked into the negative energy!
Desperate to get back on track (in a "practice what you preach" sort of way), I made the time to attend a meditation class at Acenda Yoga on Sunday afternoon. For one hour, I sat completely still. I consciously pushed away the swirling thoughts, the automatic feelings and the internal list-making and tapped into my spiritual side.
These are good for breakfast or as an anytime treat and are very quick and easy to make. If you have homemade jam, these are a great way to show it off.
Despite my husband's fondness for fast food as a teen, he has never been anything but supportive about my healthy cooking (and my willingness to "dish" about our experiments on my blog at http://writeonjana.com).
He may tease about vegetables showing up in the strangest places (pancakes? cookies? taco meat?!), but he is thankful that my unwavering commitment to nutrient-rich "real" food has forced him to eat healthier .
No, I’m not referring to eating liver and onions, although if you’re looking to up your iron intake, it’s not a bad way to go. I’m talking about loving YOUR liver. Cleanse it, nourish it, LOVE it! Here’s why your liver so important that it deserves your undivided attention.
Your liver performs a number of vital functions in your body. Not only does it process almost everything you ingest, breathe and absorb through your skin, but it also produces enzymes and hormones, and is critical to your immune system health. Your liver is the final filter in your body’s detoxification system. Like the oil filter in your car, it cleans out toxins that could be harmful to your health in any number of ways.
The benefits of exercise are well-documented. I recognize its tremendous effect on not only my physical health but also my emotional outlook. Honestly, some form of exercise has been a part of my life for as long as I can remember.
I recently heard a woman proclaim that while she had enjoyed her green juice all summer long, now that the weather had cooled she found herself craving a warm morning drink, and so she had gone back to coffee after a 6 month hiatus. While coffee can be delicious and has recently been found to have some promising qualities, it is also quite acidic which can bother a sensitive stomach and contribute to inflammatory responses within the body. In the spirit of the season here are a few healthy options to keep you warm on those crisp fall mornings.
Yerba Mate is a beverage made from a plant native to several South American countries. It has more caffeine than green tea, but not nearly as much as coffee. It is significantly less acidic than coffee, which is key to keeping you healthy. It is loaded with antioxidants and polyphenols along with vitamins A, C, E, B1, B2, Niacin (B3), B5, B Complex, numerous minerals, amino acids and fatty acids.
Sauteed Ginger Bok Choy
By Rachel Anzalone, CNHP
3 heads of bok choy, coarse chopped
2 tbsp toasted sesame oil
1 tbsp grated peeled fresh ginger
⅛ teaspoon red pepper flakes
Boil 2 quarts of water, add Tbsp of salt and bok choy and cook for 1 minute. Drain bok choy in strainer, then pat dry with paper towels.
Did you know there are over 10,000 members at the Lakewood Y? The new Y building is located at 16915 Detroit Avenue. Each day 700 to 900 members sign in to exercise in a variety of programs. There are aerobic classes in the pool or land, lap swimming, weight lifting, cardio equipment, personal training, spin cycle classes, sculpt and boot camp, swim lessons, aqua Tai-chi, women on weights, iron teens, yoga, Pilates, arthritis class in the pool, and many Silver Sneaker classes. There are many offerings for children and youth including Adventure guides, youth sports program for basketball, baseball, and football, and martial arts. There is an excellent child watch program that is offered for free while the adult members exercise in the morning or late afternoon. There is a free large parking lot. The initiation fee is being waived until Oct. 9th.
The other evening, I was chatting over the backyard fence with my next-door neighbor, who I like and admire. She is strong, kind and has a wonderful family.
Curried Chicken (or Tofu!) Salad
By Rachel Anzalone, CNHP
16 oz cooked chicken breast, cut in ¾ inch cubes
- or - 16 oz extra firm tofu, pressed and cubed
1 cup either low fat, olive oil or soy mayonnaise
1 tsp ground ginger
2 tsp curry powder
1 cup diced celery
I have traveled a (long, winding) road to wellness without a map. Each stop along the way (even if it seemed a dead-end) provided new insights. In grade school, I made rash decisions without careful research. I listened intently to the "experts" during the low-fat craze and changed my diet accordingly. I cut out one food group after another (dairy, meat, carbs, etc.) until I had developed a full-blown eating disorder. It was a long detour, but I learned a great deal from the experience (as dangerous and destructive as it was) and shared that wisdom with many high school students as a guest speaker in Lakewood High School's sports nutrition classes.
It seems like everyone is talking about Vitamin D these days. But how much do you need, where should you get it from and why all the chatter all of a sudden?
Here’s the lowdown.
Many recent studies have reported that vitamin D deficiencies are surprisingly common worldwide, especially during winter months and most especially if you live north of 42 degrees latitude. (Imagine a line drawn on a map from the northern border of California to Boston.)
Curried Chick Peas
Serves 8, 206 calories, 28 g carbohydrates, 6 g protein, 8 g fat
3 tbsp. olive oil
2 medium sized onions, peeled and minced
8 cloves garlic, peeled and minced
3 tbsp. fresh cilantro leaves, chopped
2 tsp. ground cumin seeds
1⁄4 - 1⁄2 tsp. ground cayenne pepper
1 tsp ground turmeric
2 large fresh tomatoes, finely chopped and skinned (or canned tomatoes)
For many new and expecting parents, one topic that can cause sleepless nights even before the baby is born is childhood vaccinations. It’s no secret that this is an issue of great controversy in the medical, scientific, and parenting communities, and it can be enough to make any well-meaning parent’s head spin with anxious questions: “Should I vaccinate? Should I not vaccinate? Should I use a delayed schedule? Am I putting my child at risk for autism and autoimmune disease if I do vaccinate? Am I putting them at risk for deadly contagious diseases if I don’t?” In the midst of these important questions, parents of young babies can often be left confused about where to seek out quality answers.
I have been practicing yoga for eight years and have taught for six. Yoga is a large part of my life and in a larger way defines my life course. When people ask me about yoga, I lend a passionate and encouraging ear, for it has so transformed my life that I want to help others discover, and benefit from, yoga’s transformative powers, too.
It’s practically a given. We love being outside as much as we can during summer. For those of us who also like yoga, or are interested in trying this ancient system of wellness, consider joining me, Lakewood resident and yoga instructor Marcia Camino, for classes at Lakewood Park this summer.
Running on Monday evenings from 7:00 pm-8:00 pm through the end of August, I will be offering classes consisting of what I call ‘easy breezy’ yoga at our city park. This yoga is open to all levels of student and yoga fans of all types. We meet under the trees just north of the bandstand on the east side of the park. The cost of the class is by donation.
Have you been to LEAF Night, The Lakewood Farmers Market or the North Union Farmers Market yet this summer? If you haven’t been out exploring our fantastic local food resources yet this summer here are five reasons to get out there this week!
1. Locally grown produce packs an extra nutritional punch! Produce loses nutrients as it sits and produce picked before it is ripe (to allow for long distance travel) never has a chance to develop its full nutritional value. Locally grown foods avoid these pitfalls. Along with the extra nutritional value comes extra fresh flavor to boot! This goes for local pasture-raised eggs and meats as well.
Serves 8, 59 calories, 14 g carbohydrate, 1 g protein, .2 g fat
1/3 cup fresh lime juice
1 tsp. salt, or to taste
1 tsp. chili powder, or to taste
1/8 tsp. cayenne, or to taste
1 pound jicama, peeled and cut into 1⁄4-inch thick sticks
4 navel oranges, rind, pith and membranes removed
2 scallions, minced
Trinity Lakewood Community Outreach (TLCO) serves four meals a month for those neighbors in need. TLCO with support from the Cleveland Food Bank operates a food pantry providing food products for residents in our community. These programs help people in our community who are going through tough times obtain some food for the month.
However, public assistance like food stamps and food pantries, do not allow funds for toiletries (tooth paste, tooth brushes, soap, shampoo, feminine products, tissue, and toilet paper, etc.) and pet food. Most pantries only supply people with food. This can lead to people neglecting oral hygiene and general cleanliness, which can result low self-esteem and possibly more serious problems.
Summer vacation is a time to travel and let it all hang loose. And, if you plan ahead, you can stay healthy and fit while enjoying your time off.
One of the easiest ways to exercise while on vacation is to stay in hotels that have fitness centers. But Jazzercise Founder and CEO Judi Sheppard Missett recommends making fitness a natural part of your summer vacation. Every little bit helps: if you burn an extra 100 calories every day for a year, you can lose up to 10 pounds.
Ohio Chautauqua’s visit to Lakewood and celebration of the Civil War coincides perfectly with the Drug Mart to Drug Mart 5K Historic Walk. At the time of the Civil War, the town of Lakewood did not exist—the settlement here was known as East Rockport. Following the war, the thriving little agricultural community began to grow and prosper. In 1889, the hamlet of Lakewood was established; in 1911, Lakewood officially became a city. The first thoroughfare was the Plank Toll Road, now Detroit Avenue (the owners of the Plank Road Tavern at the corner of Lauderdale and Detroit did their homework!) with many spectacular homes built along its expanse.
Asian Gazpacho (serves 6)
46 calories, 10 g carbohydrates, 2 g protein, .6 g fat
6 tomatoes, seeded and finely chopped or one 28oz can chopped tomatoes
2 cups vegetable broth
1 tsp. dry sherry
2 tbsp. chopped fresh cilantro
1 tbsp. light soy sauce
4 scallions, white part only
4 thin slivers of fresh ginger
¼- ½ tsp. Chinese chili sauce, to taste
North Union Farmers Market is pleased to open its Wednesday market in Lakewood on June 1, 2011 at 10:00 am. Located on the Arthur Avenue Extension in front of Kauffman Park, the market will feature vendors with local, Ohio-grown produce, food products and more.
With the arrival of spring flowers and new blades of green grass, many people decide to cleanse their bodies. They eat healthy foods, fast or take herbs that help to clean out toxins deposited from the environment and the body’s daily functions.
On May 11th, Live Well Lakewood celebrated the completion of its third annual Wellness Challenge. In weekly sessions, participants assembled at the Woman’s Pavilion for words of wisdom from a variety of speakers, then walked at their own pace distances beginning with a half-mile and building to four miles by the eighth week. The Live Well Lakewood team also swelled the numbers for the Lakewood Hospital Foundation’s Ambulance Chase—contributing 48 walkers/runners to their roster.
Oxidation and free radical damage are natural occurrences as our bodies are subjected to toxins and stressors from everything we encounter. From the air we breathe and exposure to the sun to the man made chemicals we find in our clothes, cars and food, to the energy created by our thoughts and the influence of the people we interact with every day. When oxidation occurs, and it always will as such toxins and stressors are hardly avoidable, our bodies respond in the best way they know how: they reach for protective resources from within our bodies to combat the damage and maintain our health. If these resources are unavailable inflammation will occur. Why is this significant? Among other illnesses such as asthma, arthritis, diabetes and Alzheimer’s disease, inflammation has been directly linked to heart disease and increases the risk of heart attack.
That time is upon us again when the flowers are blooming, the bees are buzzing, and people are sneezing. Allergies are becoming more prevalent in our world due to environmental factors, many of which can be reduced or avoided. Here is a list to consider reducing your allergy exposure and boosting your allergy fighting strength.
Keep the windows shut-it is so tempting to open up the house after a long winter. While it is glorious to feel the breeze blow in during the spring it also brings all those allergens right into our houses. Avoid the temptation and keep the house locked up.
White bean dip
Yields 3 cups. Per 1 tbsp. serving: 36 calories, 3 g carbohydrate, 1 g protein, 2 g fat
3 cups (cooked) or 2 cans beans (soybeans, Great Northern, garbanzos, black eyed peas, or a
mixture of light colored beans)
¼ cup tahini
¼ cup lemon juice
1 tsp. lemon zest, optional
¼ cup extra virgin olive oil
4 cloves of garlic
2 to 3 tsp. whole cumin, roasted and ground
1 tsp. cinnamon
2 tsp. paprika
2 to 4 tbsp. tamari
Salt to taste
FAT. It’s a word we love to hate. And it's food we hate to love. Fat became the enemy in the 1970’s and darn if we can’t let go of that grudge! Here’s the thing though - Eating fat does not make you fat. I’ll rephrase that - Eating GOOD fat in the RIGHT AMOUNT does not make you fat. In fact, fat is essential for many of our body’s functions. For example:
1. Dietary fat is essential for your body to absorb and transport oil soluble nutrients like vitamins A, D, E, and K. Without the needed oily transportation, these vitamins will pass right through your body unabsorbed.
2. Fat is essential for cellular reproduction. Our bodies are constantly reproducing and replacing cells. This is the means by which we heal wounds and keep our organs young and healthy. You might be 52 but your liver cells may be new-borns!
Serves 6, 137 calories, 10 g carbohydrate, 3 g protein, 10 g fat
2 ½ tsp. fresh lemon juice
2 tsp. olive oil
1 clove of garlic, crushed
1 lb. of asparagus
½ English cucumber, cut into to ¼‘s and sliced (unpeeled)
½ tsp. kosher salt
½ tsp. pepper
3 scallions, sliced, white part only
1 cup fresh or frozen peas, thawed
1 ripe avocado, diced into 1-inch pieces
April is Autism Awareness month, a month we work to promote awareness about children who are in the spectrum of Autism. While most people these days know the term Autism, many still do not know what this complex biological disorder entails.
People, most often children, diagnosed as Autistic have symptoms ranging from speech impairments to emotional relating difficulties. The debate on the cause of Autism continues as our world sifts through the genetic, environmental, and nutritional possibilities. Though the cause may continue to be unknown the treatment approaches can almost always include a well rounded methodology of traditional medicine, occupational therapies, and nutritional intervention.
By the time you read this spring, according to the calendar, will be just around the corner. If you have stepped outside in the last week you know this is not how it feels out there. In just this past week we had an ice storm, followed by a blizzard, followed by a thunder and lightening storm. What a doozy of a week weather-wise.
Spring officially arrives on March 20—join the Live Well Lakewood Wellness Challenge and kick off the season with your own rebirth! We’ll help you take full advantage of our walkable community and get healthier in the process.
Looking good is a total picture and the face is quintessential to that image. It can mean the difference in getting the job, the promotion, or even just being heard. For example, if you are interviewing for a job, your face can project that you are on top-of-it or it can carbon date you back to the 80’s. Face it! That subjectivity about your image could cost you in a bias about your intellect. Perceived face value is subjective and it manifests in the eye of the beholder. Know how to project the best image for a great face value—getting hired and your paycheck could rely on it.
Our bodies and souls L-O-V-E ritual. The natural world is rich with rhythms-- from the sun to the moon to the seasons to the tide. Incorporating natural rhythms into your life, or creating your own rhythms, will give you more energy and help keep you feeling fantastic. Having a morning ritual that nourishes your soul and body will prepare you for all the fantastic things that are coming your way, and help you hit the ground running when you head out into the world. Here are a few to help you get started.
1 - Get your lovely bones out of bed at the same time each morning. The best time to wake up for maximum daily energy? Before 6am. After 6 and you’re likely to carry some sluggishness with you throughout the day.
Stir-Fried Tofu With Ginger Broccoli
Serves 4, 232 calories, 8g carbohydrates, 15g protein, 17g fat
1 pound extra firm tofu
2 tbsp. tamari (low sodium soy sauce)
3 tbsp. olive oil
2 tsp. peeled and minced fresh ginger
2 minced garlic cloves
2 cups broccoli florets
2 cups sliced mushrooms
1 red bell pepper cut into thin strips
1 tbsp. arrowroot or cornstarch
1 tbsp. dry sherry
½ tsp. cayenne or ¼ tsp. hot-pepper flakes
1 tsp. sesame oil
Think you don't have the time or money to measure up to your new year’s resolution for working on your health? On Saturday, February 19th you can learn how to eat well on a budget, quickly, and safely at Eat Well Lakewood: Eating for Good Measure, presented by Live Well Lakewood. The event will be held in Lakewood High School’s East Cafeteria, located at 14100 Franklin Avenue.
Drop by the Free Vendor’s Fair from 1:00– 4:00PM where you can browse displays, pick up tips on nutrition, and receive a free glucose screening. Gift baskets from Lakewood business will be raffled as well as a Garden Makeover from John Gilbride of Premier Landscaping in Lakewood.
Don’t miss this year’s Demonstrations!
Give your Immune System a Boost
Cold and flu season are upon us! Here are some tips to keep your immune system in optimal working order this winter.
Eat a diet rich in fresh, raw fruits & veggies, nuts seeds, grains and foods high in fiber.
Avoid processed foods, sugar and soda.
Add extra Garlic to your diet and be sure you’re getting plenty of Essential Fatty Acids from sources such a fish or flax seed oil.
SUPINE LOWER BACK STRETCH
Often, I will be asked what to do for lower back pain and tightness. The easiest way to relieve this is simple.
1. Lie supine (on your back) knees pulled to the chest.
2. Arms stretched out to sides palms up.
3. Allow knees to fall to the right side while your eyes go left.
4. Take three deep breaths in through the nose out through the mouth.
Then take this to the other side.
And don't forget to breathe.......
What is the common ingredient amongst these foods?
Donuts, french fries, soda, margarine, ice cream, processed cereals, potato chips, pretzels, store-bought cookies.
A Study in April 2010, published by the Journal of American Medical Association, found that daily sugar intake increased your risk of heart disease by altering the Total Cholesterol composition. When sugar is present in the body it is: burned for energy, stored for energy, and then all the remaining sugar is stored as fat for long-term energy use. The problem begins because the average American diet rarely takes a break from sugar consumption. Thus more fat is produced than consumed, and with the fat sticking around, literally to our arteries, we are at risk for heart attacks, clogged arteries, strokes, and eventually cardiac failure.
So what do we do?
Barley Mushroom Casserole
Yields 10 ½ cup servings
130 calories, 6 g fat, 3 g protein, 18 g carbohydrate, 4 g fiber
3 tablespoons olive oil
1 small, chopped onion
2 cups brown or white mushrooms, sliced
1 cup pearl barley, rinsed and drained
3 cups chicken or vegetable broth, or water
½ tsp salt
Heat oil over medium-high heat in a large sauce pan with a well fitting lid. Add onion and sauté
until softened. Add mushrooms and barley and sauté five minutes more. Mix in broth or water,
and salt. Bring to a boil, cover and reduce to low heat. Simmer about 60 to 70 minutes until all
liquid has been absorbed, and barley is tender. Season to taste with additional salt as needed and black pepper to taste.
Live Well Lakewood and Lakewood Recreation Department are partnering to improve your health. Live Well Lakewood's popular Wellness Challenge this year gives you the option of pulling on your bathing suit before lacing up your walking shoes as the Swim Challenge and the Walking Challenge will run consecutively. So you have the choice of doing one or the other, or hopefully both! Complete the Swim Challenge and you'll earn a t-shirt along with boosting your fitness.
To participate in the Swim Challenge, all you have to do is swim or water walk an average of three times a week, either for 30 minutes or 20 laps each session, from January 17th through March 25th. If you miss a day one week, you can make it up another week. Pool staff will keep track of your progress, and even provide some motivation if necessary! Registration is free. The only cost is a pool pass of $20/month, discounted $5 for participants of the Swim Challenge.
The most common New Years Resolutions made relate to Health and Wellnes It’s fantastic to have long term goals, but it’s important to remember there are baby steps to take along the way. Forget the baby steps and you may find yourself frustrated, overwhelmed or feeling like you’re just not getting where you want to be. Break down your bigger goals into daily, weekly and monthly objectives that will help you reach your overall goals. If your long term goal is to lose 30 pounds, your first objective might be to eat one salad every day for a month. This incremental goal will help get you to your end objective of losing weight. Once an incremental goal has become part of your lifestyle you can focus on the next. Taking small steps each day, week or month will help ensure the long term success you’re looking for!
Black Bean Sweet Potato Chili
269 calories, 6 g fat, 10 g protein, 45 g carbohydrate, 11 g fiber
2 medium-large sweet potatoes or yams
2 tbsp olive oil
1 cup chopped onion
2-3 garlic cloves
1 medium red bell pepper, diced
2 15-oz cans black beans, drained and rinsed
1 28-oz can diced tomatoes, undrained
1-2 small fresh hot chilies, minced or 1 4-oz can chopped mild green chilies
2 tsp ground cumin
½ tsp dried oregano
salt to taste
fresh cilantro for garnish (optional)